Each vegetable has different nutritional value. Red fruits and vegetables are rich in tomato red, green contains leaf yellow or leaf green, and purple is rich in anthocyanin… these natural phytochemicals help to fight oxidation, anti-cancer, keep young, etc. But how can we cook to fully obtain the nutritional value of these phytochemicals?
Red color: High temperature release of solanin tomatoes, red peppers and other red vegetables and vegetables contain a large amount of antioxidant ingredient "solanin", which helps protect breast cancer and adenocarcinoma. However, the solanin can be cooked through high temperatures to destroy the cell walls of the plant and release the solanin. It is worth noting that the eustrin released from the syrup is not resistant to high temperature. It is recommended to fry for two or three minutes quickly before it is tightened. At the same time, eustrin is a fat-soluble substance. When cooking, add some oil to cook together to allow it to be absorbed more fully. {9 999} Orange yellow: add oil and cook more nutritiousPumpkin, sweet potato, yellow pepper, husband, etc.Orange yellow fruits and vegetables contain rich β-Husband, husband, husband, corn husband, etc., which helps improve cell immunity, maintain vigor and health, and improve skin quality. These nutrients are fat-soluble nutrients and are also resistant to high temperatures. They should be cooked together to better release their nutrients.
Deep green vegetables contain rich nutrients such as leaf green, calcium, leaf acid, etc., which helps maintain vision and strengthen bones and teeth. Leaf Huang can protect the eyes and prevent cataracts. However, cooking leaves greens for a long time will reduce the activity of nutrients. If you add vinegar, the leaf greens will be inactive. Therefore, the leaf vegetables should be cooked quickly, and do not add vinegar.
White: Fry quickly in water and add oilMountain medicine, garlic, mushrooms, white fruits and vegetables, etc.White fruits and vegetables contain rich sulfur-containing compounds, which helps eliminate toxins in the respiratory system and is also helpful for the cardiac blood vessels. Some studies have also proven that it can improve immunity. Sulfur-containing compounds are water-soluble nutrients and are not resistant to high temperatures. It is recommended to stir-fry quickly and add fuel to preserve the nutritional value of the vegetables and have a refreshing taste.
Blue and purple: The most nutritious ones, purple sweet potatoes, eggplant and otherBlue and purple vegetables contain rich anthocyanins, which are beneficial to the cardiovascular system; some studies have found that eating more purple fruits and vegetables can also improve immunity and brain strength. Among them, anthocyanins are water-soluble nutrients, which are afraid of heat and water. Therefore, the most suitable cooking method is to cut into pieces and mix vegetables, which can maximize the nutritional value; if you don’t like to eat mixed vegetables, you can also quickly cook them and mix them with flavoring ingredients and eat them.
Responsible editor: Gu Zihuan